Merriam-Webster defines ergonomics as “an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely”. When people talk about ergonomics they typically talk about cubical setup and how to bend at the knees to lift heavy weights.
However, at OWL Chiropractic we see a growing concern over the posture of kids and find many parents feel the same way. As kids spend more time at desks, computers, and tablets, it's essential to ensure they're sitting and standing properly to avoid discomfort and potential long-term health issues. Proper ergonomics plays a crucial role in preventing pain and promoting healthy habits in children.
Why is ergonomics important for kids?
Prevents pain and discomfort: Poor posture can lead to headaches, neck pain, backaches, and even eye strain.
Promotes healthy development: Proper ergonomics can support healthy growth and development of bones, muscles, and joints.
Improves focus and concentration: A comfortable and supportive environment can help children concentrate better on their tasks.
Sets a foundation for good habits: Teaching children about ergonomics early on can help them develop lifelong healthy habits.
At OWL Chiropractic we know that poor posture can lead to subluxations in the spine that can decrease the ability of your nervous system to function. This is true no matter how old the person is. While specific adjustments are needed to unlock the subluxations in the spine, it is also important for kids (and adults) to work on their posture and practice good ergonomics to help keep the spine moving after it is unlocked.
Tips for creating an ergonomic workspace for your child:
Choose the right study setup: Ensure the chair is adjustable and supports the child's back, feet, and arms. The seat height should be adjusted so that the child's feet can rest flat on the floor. The desk should be at a height that allows the child to sit comfortably with their elbows at a 90-degree angle. The computer screen should be positioned at eye level, about an arm's length away.
Get a backpack that fits: Backpacks are a staple for school-aged children, but if not chosen or worn correctly, they can put a strain on their spines. A heavy backpack can lead to back pain, posture problems, and even scoliosis. The backpack should be no larger than your child's torso and should weigh no more than 10-15% of your child's body weight. Look for two shoulder straps that are padded as well as a waist belt to help distribute the weight evenly. A backpack with multiple compartments can help you pack items more efficiently and avoid carrying unnecessary weight. Wearing the backpack on one shoulder can cause uneven weight distribution and lead to back pain. The straps should be tightened enough to support the backpack without being too tight.
Encourage lots of breaks: Encourage your child to take short breaks every 20-30 minutes to stretch and move around. A spine that is in motion has a much harder time locking up and subluxating than a spine that is kept moving. Teach your child some basic age-appropriate stretches to do between assignments. Whether sitting or standing, being still is the real culprit to poor posture.
Limit screen time: When your child is using devices, make sure they are sitting properly. For every inch in front of the body, the head is putting an extra 10 pounds of pressure on the spine, neck muscles, brain stem, and spinal cord. So make sure screens are up at eye level and close enough to not encourage forward head posture.
Bonus Tip: exposure to excessive blue light from screens can also disrupt a kid's natural sleep-wake cycle, leading to difficulty falling asleep and staying asleep. This can result in fatigue, irritability, and difficulty concentrating during the day. Additionally, prolonged exposure to blue light may contribute to eye strain, headaches, and even vision problems. Consider using blue light filters or night mode settings on devices to protect children's eyes and promote healthy sleep habits.
Remember, a comfortable and supportive environment can make a big difference in your child's overall health and happiness. By prioritizing ergonomics, you can help your child develop healthy habits that will benefit them for years to come.
If your child is experiencing back pain, neck pain, or is exhibiting poor posture, it's important to consult with a chiropractor. At OWL Chiropractic we utilize motion x-rays and infrared thermography to help assess your child’s spinal structure and nervous system function. We work to identify any underlying issues and provide personalized recommendations to help alleviate pain and prevent future problems.
We know that while young spines can often handle things well, making sure they are in alignment until spinal maturity (21-23 years of age) will help ensure a lifetime of health and wellness.
For more information about how kids can benefit from OWL Chiropractic, check out these blog posts:
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